Comparing Nutrients in 500 calories Sunflower Seed Flour VS Celery

Weight per 500 calories

• Sunflower Seed Flour: 153g
• Celery: 3571g

Sunflower Seed Flour has 23.3 times more energy per 100g than Celery. It has high energy density when compared to other foods. Raw Celery having very low energy density.

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Celery?

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Celery	17%	9%	74%

Macro Nutrients

	Sunflower Seed Flour	Celery	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.55% 2.47g	6.26% 6.07g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	4.7% 1.5g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	7.83% 1.33g	16.6% 2.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42.3% 55g	81.6% 106g	130g per day for Men 19-50 years
Sugars	NA	66% 48g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	18.2% 13.2g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 14.3g	g per day for Men 19-50 years
Sucrose	NA	% 2.86g	g per day for Men 19-50 years
Fiber	21% 7.98g	150% 57g	38g per day for Men 19-50 years
Protein	132% 73.7g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Celery	Recommended Dietary Allowance
Vitamin A	0.34% 3.07μg	87.3% 786μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	407% 4.9mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.4% 0.41mg	157% 2.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	71.4% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	176% 8.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89% 1.15mg	203% 2.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	85% 340μg	321% 1286μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.2% 2mg	123% 111mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	64.3% 9.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	872% 1046μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Sunflower Seed Flour	Celery	Recommended Dietary Allowance
Calcium	17.5% 175mg	143% 1429mg	1000mg per day for Men 19-50 years
Copper	292% 2.63mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.57% 143μg	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	127% 10mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	126% 531mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	132% 3.03mg	160% 3.68mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	0% 0μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	151% 1057mg	122% 857mg	700mg per day for Men 19-50 years
Potassium	3.02% 103mg	273% 9286mg	3400mg per day for Men 19-50 years
Selenium	162% 89.3μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.6mg	190% 2857mg	1500mg per day for Men 19-50 years
Zinc	69% 7.6mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	0.31% 11.5g	92% 3408g	3700g per day for Men 19-50 years

Sunflower Seed Flour VS Celery Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Sunflower Seed Flour or Celery?

Lets compare vitamin content per 500 calories of Sunflower Seed Flour vs Celery:

• 500 calories of Sunflower Seed Flour have 6.5 times more Vitamin B1 than Celery.
• While 500 kcal of Raw Celery contain 256.1 times more Vitamin A, 5 times more Vitamin B2, 2.3 times more Vitamin B6, 3.8 times more Vitamin B9 and 55.5 times more Vitamin C than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Celery provide similar amounts of Vitamin B3 and Vitamin B5 per 500 calories.
• 500 calories of Sunflower Seed Flour have insufficient amounts of Vitamin A and Vitamin C
• Both Partially Defatted Sunflower Seed Flour as well as Raw Celery have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Sunflower Seed Flour vs Celery:

• 500 calories of Sunflower Seed Flour have 2.1 times more Copper, 1.4 times more Iron, 1.4 times more Magnesium, 1.2 times more Phosphorus, 6.2 times more Selenium and 1.6 times more Zinc than Celery.
• While 500 kcal of Raw Celery contain 8.2 times more Calcium, 90.4 times more Potassium, 621 times more Sodium and 297.5 times more Water than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Celery contain similar levels of Manganese per 500 calories.
• 500 calories of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Sunflower Seed Flour have 3 times more Protein than Celery.
• While 500 kcal of Raw Celery contain 2.1 times more Omega 6, 1.9 times more Carbohydrate and 7.2 times more Fiber than Partially Defatted Sunflower Seed Flour.
• Both Sunflower Seed Flour and Celery offer comparable quantities of Energy per 500 calories.
• 500 calories of Sunflower Seed Flour provide inadequate amounts of Omega 6
• Both Partially Defatted Sunflower Seed Flour as well as Raw Celery provide inadequate amounts of Omega 3 in 500 calories.